🥗 Macro Calculator
Calculate your optimal protein, carbohydrate, and fat intake based on your body and fitness goals. Perfect your nutrition with personalized macros!
Calculate your optimal protein, carbohydrate, and fat intake based on your body and fitness goals. Perfect your nutrition with personalized macros!
Macronutrients (macros) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each plays a unique role in your body's function, energy, and composition.
| Macro | Calories/gram | Primary Function | Daily Range |
|---|---|---|---|
| Protein | 4 calories | Muscle building, tissue repair, enzymes | 0.7-1.2g per lb body weight |
| Carbohydrates | 4 calories | Primary energy source, brain fuel | 45-65% of calories |
| Fat | 9 calories | Hormones, cell structure, nutrient absorption | 20-35% of calories |
Balanced (40/30/30): 40% carbs, 30% protein, 30% fat × Great for general fitness
Low-Carb (25/40/35): 25% carbs, 40% protein, 35% fat × Good for fat loss
High-Protein (30/45/25): 30% carbs, 45% protein, 25% fat × Muscle building focus
Keto (5/25/70): 5% carbs, 25% protein, 70% fat × Ketogenic diet
Your ideal macro split (protein/carbs/fat) depends on your goal. Here are evidence-based ranges from sports nutrition research and major dietary guidelines:
| Goal | Protein | Carbohydrates | Fat | Protein g/kg bodyweight |
|---|---|---|---|---|
| Weight Loss (cutting) | 30×35% | 35×40% | 25×30% | 1.8×2.2 g/kg |
| Muscle Gain (bulking) | 25×30% | 45×55% | 20×25% | 1.6×2.0 g/kg |
| Maintenance / Recomp | 25×30% | 40×50% | 25×30% | 1.4×1.8 g/kg |
| Endurance / Athletic | 15×20% | 55×65% | 20×25% | 1.2×1.6 g/kg |
| Ketogenic | 20×25% | 5×10% | 65×75% | 1.5×2.0 g/kg |
| US Dietary Guidelines (standard) | 10×35% | 45×65% | 20×35% | 0.8 g/kg (RDA) |
Macros split your daily calories into protein, carbs and fat. Example at 2,000 kcal:
A 2,000-calorie day split 40% carbs, 30% protein, 30% fat (carbs & protein = 4 kcal/g, fat = 9 kcal/g).
Result: Carbs 200 g, protein 150 g, fat 67 g.
The same 2,000 kcal with 40% from protein for muscle building.
Result: Carbs 150 g, protein 200 g, fat 67 g.
A lower-carb 2,000-kcal split.
Result: Carbs 100 g, protein 175 g, fat 100 g.
Macronutrients — protein, carbohydrates and fat — are the nutrients that provide calories. Protein and carbs have 4 kcal/g; fat has 9 kcal/g.
A balanced 40/30/30 (carbs/protein/fat) suits most people. Higher protein helps muscle building and fat loss; lower carb suits some metabolic goals. Adjust to results.
About 1.6–2.2 g per kg of body weight for those who train. Protein preserves muscle in a deficit and supports growth in a surplus.
No — within about 5–10 g is fine. Hitting your calorie target and protein goal matters most; carb and fat split is more flexible.
Quick unit conversions related to this calculator: